A healthy sleep routine helps maintain blood sugar levels
People withdiabetes have to take several measures and precautions to keep their blood sugar level under control. Failing to do so can lead to severe health complications including kidney and cardiovascular diseases. A number of factors can affect your blood glucose level and your bedtime routine is one of them. What you do and eat before going to bed can have an impact on your diabetic condition. Hence, it is crucial to consume the right food and follow the right regime.
Now, you don't have to be puzzled about which bedtime routine to follow. If you are diabetic, then you can follow some bedtime tips by nutritionist Lovneet Batra to keep the blood sugar level in check. In her Instagram post, the nutritionist insists that sleep is crucial for regulating healthy glucose levels. Below are some of her suggestions for diabetic people.
Control blood sugar levels with this bedtime routine:
1. Chamomile tea
The nutritionist suggests that those with diabetes can take a cup of chamomile tea before going to bed. She says the tea has anti-inflammatory, astringent, and antioxidant properties, which can help optimise blood sugar levels.
2. Soaked almonds
If you crave something to munch on at night then consider taking seven soaked almonds. According to the nutritionist, the magnesium and tryptophan in these nuts can enhance your sleep quality and can help deal with nighttime hunger pangs. Eating some almonds can also keep sugar cravings at bat, she adds.
3. Soaked methi dana (fenugreek seeds)
Diabetic people can also take some soaked methi dana to regulate their blood sugar levels. The nutritionist says that these seeds have "excellent hypoglycaemic" properties that can help control the glucose in the blood. She suggests eating one teaspoon of the soaked methi dana before dozing off.
4. Vajrasana pose
Besides consuming the right things before sleeping, the nutritionist stresses that sitting in vajrasana can also make a difference. She says that practicing it for fifteen minutes daily can lower the blood pressure and blood sugar. In addition, it may also improve blood circulation.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
Eat light, stay away from devices
What is the bedtime trick for diabetics? ›
Take a walk. Exercise helps your body use insulin more efficiently. Activity can also be a way to reduce stress and settle your mind before bed. Taking a walk just after dinner or before bed may help keep your blood sugar more stable overnight.
What to drink at night to lower blood sugar? ›
Editor's summary. Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
How can I lower my blood sugar at bedtime? ›
The best nighttime snacks to regulate blood sugar contain a combination of protein, a healthy fat, and a limited portion of complex carbohydrates, meaning one with fiber.
How to flush sugar out of your body overnight? ›
Stay hydrated. The more water you drink, the more sugar will rinse from your body. Eat a diet featuring lean proteins (fish, chicken, cheese sticks, etc.) combined with high-fiber vegetables (leafy greens, cauliflower, cabbage, etc.).
Does drinking water before bed lower blood sugar? ›
Drinking water won't lower your blood sugar levels, but staying hydrated can help you manage them if you have diabetes. Regularly drinking enough water is healthy, and research has linked it to a reduced risk of high blood sugar and diabetes.
What brings down sugar in blood quickly? ›
The fastest way to lower blood sugar is to take fast-acting insulin medication. Exercise can also help to bring down blood sugar levels quickly. Diet and lifestyle changes can help manage overall blood sugar levels, but for immediate action, prescription medication or medical assistance may be necessary.
Is apple cider vinegar before bed good for lowering blood sugar? ›
Is it good to drink apple cider vinegar before going to bed? Apple cider vinegar offers many possible health benefits. However, besides potentially lowering fasting blood sugar for some people, drinking it right before bed doesn't appear to have more benefits than consuming it at any other time of day.
What can I eat before bed to keep my blood sugar from dropping? ›
Other options include:
- A sugar-free frozen pop.
- One light cheese stick.
- One tablespoon of peanut butter (15 grams) and celery.
- A hard-boiled egg.
- Five baby carrots.
- Light popcorn, 3/4 cup (approximately 6 grams)
- Salad greens with cucumber and a drizzle of oil and vinegar.
increased thirst and a dry mouth. needing to pee frequently. tiredness. blurred vision.
At least two hours before going to bed, try to avoid eating anything. Maintain a window of 10–12 hours between two substantial meals- If you work night shifts and are unable to keep your optimal dinner time between 7–9 PM, try keeping a window of 10–12 hours between your dinner and breakfast.
Why do diabetics wake up at 3? ›
For those suffering from diabetes, things are a little different. Most diabetic patients wake up almost every night at the same time, around 3 pm, not by some noise or anything else, but because of the sudden spike in the blood sugar level. It can happen due to two reasons - the Somogyi effect or the dawn phenomenon.
What are the 5 worst foods for blood sugar? ›
Foods to limit or avoid
- Refined grains. Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts. ...
- Sugar-sweetened beverages. ...
- Fried foods. ...
- Alcohol. ...
- Breakfast cereal. ...
- Candy. ...
- Processed meats. ...
- Fruit juice.
Certain types of foods are especially effective at controlling blood glucose. O'Meara recommends a diet rich in whole grains, vegetables, nuts, seeds, and healthy fats.
What cancels out sugar in your body? ›
Flush out all that sweet stuff from your system by hydrating ASAP with water or other low-sugar fluids, and foods high in water content. "Drink plenty of water and go for foods like watermelon, cucumbers, strawberries and yogurt," Seaver says.
What is the best thing for a type 2 diabetic to eat before bed? ›
Cottage Cheese, Berries & Cinnamon
This high-protein and high-calcium food is creamy and filling, and it is low in sugar when unsweetened. Then, pile on a few toppings that promote stable blood sugar levels, like berries, seeds, or vegetables. Both will add some fiber to keep you full throughout the night.
What can a diabetic take to sleep at night? ›
Evidence on several online diabetes forums has shown that melatonin and antihistamines are the most common ways to help people with diabetes sleep or, in other words, treat insomnia.
What makes blood sugar go down at night? ›
Having an active day or exercising close to bedtime with diabetes can lower glucose and cause hypoglycemic during sleep or overnight. Other factors that can put you at risk for nighttime hypoglycemia are too much basal (background) insulin or consuming alcohol in the evening.
